MMATraining.com » Kevin Ferrellhttp://www.mmatraining.com
Find MMA Training Facilities & Mixed Martial Arts GymsMon, 10 Mar 2014 18:56:11 +0000en-UShourly1http://wordpress.org/?v=4.0Post-Training Recovery for MMAhttp://www.mmatraining.com/fitness/post-training-recovery-for-mma-2/
http://www.mmatraining.com/fitness/post-training-recovery-for-mma-2/#commentsThu, 25 Jun 2009 05:01:03 +0000http://www.mmatraining.com/?p=2168Training for the sport of MMA arguably involves one of the most intense and rigorous training regimens in all of sports. Hitting the mats several times per week, even multiple times per day, combined with strength training and cardio and conditioning work means full rest days are few. Without a proper recovery strategy, one can […]

Training for the sport of MMA arguably involves one of the most intense and rigorous training regimens in all of sports. Hitting the mats several times per week, even multiple times per day, combined with strength training and cardio and conditioning work means full rest days are few. Without a proper recovery strategy, one can quickly become overtrained, which can lead to a drop in performance level and worse, an increased potential for injury.

Part of a proper recovery strategy is inherent in a good training program, such as stretching and general physical preparation (GPP) methods, which are becoming increasingly popular and, very generally, include various forms of lower intensity training aimed at balancing the basic factors of fitness, increasing work capacity and assisting in recovery. The recovery process also can and should encompass a variety of treatment techniques such as ice/heat, active release techniques (ART) and deep tissue massage.

A crucial, but often overlooked or underutilized facet of a good recovery strategy is post-training nutrition. Ironically, it is also one of the easiest and least time consuming. Recovery begins immediately after a training session is completed. There is a small window of opportunity that must be taken advantage of to kick start the process. Of course, adhering to a proper nutrition plan throughout the entire day is of utmost importance for maximizing performance and recovery and is a necessity to truly excel at any sport, especially one as physically demanding as MMA. But let’s take a closer look at what can be done to take advantage of this post-training window from a nutrition perspective.

Why?

Intense training depletes muscle glycogen (stored form of carbohydrates) and breaks down muscle tissue. Longer sessions can also increase cortisol levels (a catabolic hormone). In order for recovery to occur, glycogen stores must be replenished, protein synthesis must be stimulated (for tissue repair) and an anabolic environment must be created.

When?

After training, muscles are primed to absorb nutrients for recovery for up to two hours – this is the aforementioned window. I like to get two feedings into this 2 hour period. The first should occur within 15-30 minutes after a training session to quickly begin replenishing glycogen stores and stimulating protein synthesis for muscle repair. The second should occur within about 1 hour to an hour-and-a-half later to continue the process.

What?

The post-training meal immediately following training should consist of a high quality, rapidly digesting protein source and high-glycemic carbohydrates to ensure rapid uptake of the nutrients. The best option here is a shake containing whey protein isolate and a waxy maize carbohydrate supplement – more on these in a moment. In the absence of waxy maize, any sports drink, such as Gatorade will do. Although these drinks are essentially sugar, they have an added benefit in that they contain electrolytes. It is important to note that no fat should be consumed at this time as it slows the digestion and absorption of nutrients.

Whey protein isolate is a quick digesting protein that supplies all of the critical amino acids including branched-chain amino acids (BCAA’s) necessary for optimal recovery. Several recent studies have shown that the BCAA leucine in particular not only has a significant impact on increasing muscle protein synthesis after training, but also has potent fat loss properties and both anabolic and anti-catabolic actions in the body. The obvious question: do you need to add BCAA’s or a leucine supplement? Certainly doesn’t hurt if you have the budget (they can be fairly expensive), but it’s not necessary – spend your money on a high-quality whey isolate which contains an ample supply.

Waxy maize is a high-molecular weight complex carbohydrate that is even more effective than sugar at facilitating rapid glycogen replenishment and nutrient uptake. It does so by clearing the stomach quickly, bypassing digestion and getting into the bloodstream faster than sugar, where it also pulls more water and nutrients with it due to its molecular size.

The amount of protein and carbohydrate that should be consumed in the post-training meals is dependent on many factors including gender, weight, metabolism, training volume and intensity and specific goals (examples: adding size or strength, reducing body fat, making weight). As a general rule of thumb, I recommend 30-50 grams of protein and 40-80 grams of carbs for the post-training shake. The second meal an hour later is about the same with the addition of 15 – 25 grams of fat. An individual looking to add weight may require more carbs, while someone needing to lose body fat or a fighter cutting weight may need to significantly reduce the carbs.

Example:

The following is a sample post-training nutrition plan for a 180lb-200lb male.

In summary, to maximize recovery from the rigours of your MMA training regimen, don’t miss taking advantage of the post-training nutritional window of opportunity. Make it a habit by regarding your training session as incomplete until you have downed your post-training shake. I guarantee you will feel the results.

Kevin FerrellCRE8iON Fitness & Wellness Inc.

MMATraining.com recommends the following brands for your post-training shake:

]]>http://www.mmatraining.com/fitness/post-training-recovery-for-mma-2/feed/11Get to Sleep!http://www.mmatraining.com/fitness/get-to-sleep/
http://www.mmatraining.com/fitness/get-to-sleep/#commentsTue, 19 May 2009 13:45:23 +0000http://www.mmatraining.com/?p=1859Many athletes and their coaches or trainers focus mainly on training regimens and what they do in the gym to improve performance in sport. What you do when you’re not training can play an equally important role in maximizing your performance. Adhering to a proper nutrition program is an absolutely essential component of an athlete’s […]

Many athletes and their coaches or trainers focus mainly on training regimens and what they do in the gym to improve performance in sport. What you do when you’re not training can play an equally important role in maximizing your performance. Adhering to a proper nutrition program is an absolutely essential component of an athlete’s program. Recovery techniques such as massage, ice therapy are examples of things that can improve athletic performance as well. The most overlooked component that doesn’t receive nearly enough attention is the importance of proper sleep.

Below are some of the main benefits of proper sleep relevant to improving athletic performance.

· Restoration – your body and central nervous system recover from those intense training sessions during sleep. Adequate sleep helps to keep us young in mind and body

· Rebuilding – tissue repair and growth mostly occur while we sleep.

· Immunity – sleep is vital for maintaining a healthy immune system, which is important for warding off colds and other illnesses that can set your training back.

· Growth hormone release – this one is of obvious interest to athletes. Important for many things including recovery, repair, fat burning and maintaining youth and vitality, growth hormone (“GH”) is released in a pulsatile manner throughout the day and night. The peak output occurs within the first hour or two of falling asleep with about half of the day’s entire production occurring during the four stages or cycles of sleep. Studies prove that we can increase the production of this important hormone if we increase deep (REM) sleep.

Impact of Lack of Sleep

In addition to leaving you more susceptible to colds, flu and other illnesses, lack of sleep has been linked to many more serious health issues including blood pressure, heart disease and diabetes.

Lack of sleep can also make you fat! A recent study performed at Laval University found that short sleep duration (5-6 hours in the study) increases the risk of obesity 27%. Proper sleep is important for maintaining a healthy metabolism and the release of GH during sleep contributes to maintaining a lean body composition (increased muscle mass and reduced body fat).

Mental and physical fatigue from lack of sleep can also lead to increased risk of injury. Muscles that are tired and not fully recovered are more prone to strains and tears. They also have a reduced ability to protect connective tissue, which can increase the risk of damage to cartilage, tendons and ligaments. I have experienced my fair share of injuries. Most have occurred at times when I forced myself to train even though I felt overly tired and my body was trying to tell me “no”. Unfortunately it took me many setbacks to learn my lesson. I cannot stress enough the importance of rest – when you feel tired or sore, take a day off from training and rest up. The benefits will far outweigh any negative impact you may think you’ll experience by postponing a workout.

How Do I Know if I’m Lacking Sleep?

Here are just a few indicators that you may need more sleep.

Do you regularly:

Feel sleepy while driving?

Have trouble keeping your eyes open during meetings?

Fall asleep reading or watching television during the day?

Rely on caffeine to keep you going?

Fall asleep as soon as you lay down at night?

Sleep in on weekends to “catch up”?

If you experience any of these symptoms, you are likely not getting enough quality sleep.

How Much Sleep Do I Need?

The average person needs 7-9 hours per night. Harder working athletes require more than average person in order to fully recuperate. Athletes participating in intense training programs would be better striving for 9-10 hours per night. If you are fortunate enough to have the time, a short nap right after training does wonders to kick-start the recuperation process. We spend about one-third of our lives sleeping, underlining its importance as a basic need of life.

Factors Negatively Affecting Sleep

· Some medications – some over-the-counter and prescription medications contain stimulants to prevent drowsiness, which can affect sleep. Some cause insomnia as a side-effect.

· Alcohol – although alcohol is a depressant that often leads to a feeling of sleepiness, it actually suppresses deep sleep (REM), produces sleep fragmentation and can worsen conditions such as snoring and sleep apnea.

· Caffeine and other stimulants – stimulants can affect your ability to fall asleep and the quality of sleep you achieve. They should at least be avoided in the evening with 6 hours of bed time.

· Inconsistent sleep patterns – the body likes consistency – a state called homeostasis. Sleeping at different times throughout the week can disrupt your circadian rhythm (basically your body’s internal 24hr clock), which can impact your ability to get enough quality sleep and your ability to recover, irrespective of whether you are getting the right amount of sleep.

Tips for Improving Sleep

Establish stable sleeping patterns – continuing from the last point, establishing a consistent sleeping pattern will improve your sleep quality. If you can get into a groove where you automatically awake at the same time each morning without the need for an alarm clock you will find you will be much more alert and productive, especially in the first few hours of the day. Try to maintain the same pattern on weekends as you do during the week. Additionally, it has been proven that going to bed before midnight leads to much better sleep quality than midnight or later (sleeping from 10pm to 6am is healthier than sleeping from 12am to 8am).

Ensure the room is dark and quiet – a dark room helps promote relaxation and is important for natural melatonin release. Melatonin is a hormone that assists in preparing the body for sleep and is involved in the regulation of the circadian cycle. A quiet room helps ensure you won’t be disturbed or awakened by unnecessary noise. Some may find that complete quiet is too quiet to sleep. For some, a source of white noise such as a fan is more conducive to a relaxing sleep environment.

Temperature – not too warm or too cold. Many people keep their homes at room temperature during the night (70F-72F degrees). Mid-60’s is actually best for optimal sleep.

Proper mattress and pillow – test out your mattress before you buy and spend what you can afford – don’t cheap out. A good mattress lasts for 10 years. Spending $1,000 on a mattress that lasts 10 years equates to $100/year. A miniscule price to pay for improving your sleep. Ensure your pillow is not too firm or too soft. You want enough height and support so that your head is level and straight to prevent neck problems. Also consider placing one between the knees to keep the lower spine straight as well.

Food – avoid eating heavy meals or a large amount of carbohydrates before bed. An overly full stomach can interfere with sleep and excessive carbohydrates can affect GH release. It is important to eat before bed, however, to promote recovery and help prevent catabolism that can otherwise occur. Remember, you are fasting for 8-10 hours while sleeping. This meal before bed should consist of a good amount of quality protein, a healthy fat source and some fibre. My favourite pre-sleep combination is as follows:

Shake containing:

40-50g whey protein isolate

8-10g soluble fibre

5-10g L-glutamine

(mixed with water)

1.5-2 tbsp all–natural peanut butter

Supplements – ZMA (proprietary combination of zinc, magnesium and vitamin B6) is great for promoting muscle relaxation and improving sleep quality. ZMA can be taken nightly before bed on an ongoing basis at the dosage recommended on the label. Supplemental melatonin is a great sleep aid, especially when sleep patterns have been disrupted by things such as travelling between time zones (experiencing jet lag) or shift work. Melatonin can produce an increase in REM sleep and vivid dreaming. It is also a powerful antioxidant. The safe, supplemental dosage range is 0.5mg to 3mg. Although it can safely be taken regularly for short periods of time, it is not entirely clear if the safety extends to long-term use. GABA (gamma-aminobutyric acid) is another excellent sleep aid. GABA has a relaxant and slight sedative effect making it ideal before bed to promote sleep. An effective dosage is 2000mg. Combining melatonin and GABA is a powerful combination which multiple studies have shown increases endogenous GH production. If you want to sleep like you’ve never slept before, try all three of the above in the recommended dosages.

Make it a priority – this may mean the occasional sacrifice, but realize the importance of prioritizing sleep. Recognize the impact that staying out all night partying or staying up later than you should to watch reruns of The Incredible Hulk will have on your athletic goals.

Don’t make the mistake of ignoring the importance of sleep. You’ve heard the old tripod analogy. Well for maximizing your athletic performance, consider the three legs to be training, nutrition and sleep.

]]>http://www.mmatraining.com/fitness/get-to-sleep/feed/3Shoulder Training – Avoiding Common Mistakeshttp://www.mmatraining.com/fitness/shoulder-training-avoiding-common-mistakes/
http://www.mmatraining.com/fitness/shoulder-training-avoiding-common-mistakes/#commentsSun, 15 Feb 2009 21:39:20 +0000http://screensavant.com/?p=180Broad shoulders are admired by everyone and desired by most. They convey confidence and strength as well as help create a symmetrical, V-taper physique. Many people struggle in their quest to build a wide, thick and complete shoulder complex. Here are some of the most common mistakes people make in training the shoulder complex: Using […]

Broad shoulders are admired by everyone and desired by most. They convey confidence and strength as well as help create a symmetrical, V-taper physique. Many people struggle in their quest to build a wide, thick and complete shoulder complex. Here are some of the most common mistakes people make in training the shoulder complex:

Using too much weight,

Improper exercise form (often from using too much weight),

Overtraining, and

Failing to focus on all areas of the shoulder equally.

Because the shoulder joint is unstable and delicate, the muscles of the shoulder complex should not be trained with excessive weight. For most trainers, I do not recommend using a weight heavier than that which will allow the completion of 8-10 repetitions with strict form before reaching failure. Of course, a sufficient number of warm-up sets should precede heavier working sets to prepare the shoulder joint for the stress of heavy weights.

Strict exercise form is crucial for injury-free shoulder training. Especially for overhead pressing movements, which can place the shoulder in a vulnerable position. Slowly lowering the weight under control and avoiding any bouncing at the bottom before pressing back overhead is recommended.

For those who experience shoulder pain, or to prevent eventual shoulder problems, it is a good idea to limit the range of motion when performing pressing movements. The weight need only be lowered to a point that is approximately parallel to the ears and pressed to just short of lockout to sufficiently stimulate the deltoid muscles. Lowering the weight below ear level puts unnecessary stress on the joint and locking out at the top involves the triceps more than the deltoids. Keeping the weight within the middle range of the movement maintains constant tension on the deltoid muscles and limits the stress on the joint.

I also do not recommend behind the neck presses, favouring instead the military press, dumbbell press or various machine presses, as lowering a barbell behind the neck places the shoulder tendons and the rotator cuff muscles (particularly the supraspinatus), in a dangerous position.

The shoulders receive a significant amount of indirect work from exercises targeted at other muscle groups. For example, chest exercises such as various forms of bench pressing and flye movements secondarily involve the shoulder muscles to a great degree. Back and arm exercises will also recruit the shoulder muscles. Those who train each of these other body parts on days separate from shoulder training may effectively be training the shoulders a number of times per week possibly leading to overtraining. Therefore, it is a good idea to be aware of this fact and limit the number of exercises and sets performed directly for shoulders.

Finally, many trainers perform a number of exercises that target the front (anterior head) and side (medial head) of the deltoid complex to the neglect of the rear (posterior head). Various exercises such as overhead presses, bench presses, flyes and dips primarily work the stronger anterior deltoids and, to a lesser degree, the medial deltoids. Upright rows and lateral raises are commonly performed to target the medial deltoids. While the posterior deltoids receive indirect stimulation during various back exercises, many trainers either do not train them directly or do not focus enough attention on them. This inequality can lead to a development and strength imbalance, which can in turn lead to postural problems or injury.

The previously mentioned rotator cuff muscles are also often overlooked and ignored since they are not really visible in contrast to the deltoid complex. However, a strength imbalance between the deltoid complex and the rotator cuff muscles, which has the primary purpose of stabilizing the joint, can lead to injuries like impingement, tears and tendonitis. Incorporating exercises for the rotator cuff as well as stretching techniques are important for maintaining shoulder health.

Avoid these common mistakes and be on your way to complete shoulder development.

]]>http://www.mmatraining.com/fitness/shoulder-training-avoiding-common-mistakes/feed/0Posture Up: Dealing With Upper-cross Syndromehttp://www.mmatraining.com/fitness/posture-up-dealing-with-upper-cross-syndrome/
http://www.mmatraining.com/fitness/posture-up-dealing-with-upper-cross-syndrome/#commentsSun, 15 Feb 2009 21:39:20 +0000http://screensavant.com/?p=168Upper-cross syndrome, often caused by chronic bad posture, is signified by rounded shoulders, head in front of the body and an apparent curve in the neck and upper back. It is a condition routinely suffered by the elderly, but it is also common in office workers and even athletes. Do you spend much of your […]

Upper-cross syndrome, often caused by chronic bad posture, is signified by rounded shoulders, head in front of the body and an apparent curve in the neck and upper back. It is a condition routinely suffered by the elderly, but it is also common in office workers and even athletes.

Do you spend much of your day slumped over your desk in front of a computer screen? Does your occupation require that you remain in a standing position for hours at a time? You could be a candidate for developing upper-cross syndrome.

Simply put, upper-cross syndrome is the weakening and lengthening of the posterior upper back and neck muscles and the coincident tightening and shortening of the opposing anterior pectoral (chest) and neck muscles. The correction of this problem involves the strengthening of the weakened posterior musculature and stretching of the tight anterior musculature.

Prevention and correction:

A conscious effort should be made to maintain correct posture when walking and sitting (shoulders pulled back, head, neck and back straight). This practice is especially important for those working in an office setting and sitting at a desk in front of a computer all day long. The tendency is to slouch forward with head bent. To help support proper posture when working at a desk, the computer monitor should be at eye level, keyboard should not be too far in front of the body so that shoulders can be kept back, and feet should be flat on floor with a 90 degree bend at the knees.

A good stretching program is essential to both preventing and correcting upper-cross syndrome. In particular, the pectoral muscles and anterior shoulder muscles must be stretched often, especially following training of these muscle groups. Stretches must be held for at least 15-20 seconds to be effective and should be performed after muscles are warm (ie. following warm up sets and especially post workout). The goal is to gradually deepen the stretch over time to prevent tightening and to lengthen the muscles. An example of a popular stretch is the “doorway stretch”, which can, as the name suggests, be easily performed in a doorway by placing the arm against the door frame and leaning into the doorway to stretch the pectoral and anterior deltoid areas.

A good practice to follow throughout the day is to periodically, say at least once per hour, pull the shoulders and neck back and hold while squeezing the upper back muscles. In addition to maintaining proper posture, periodically forcing the shoulders and neck back and holding acts to stretch tightened anterior muscles and activate posterior muscles.

In the gym, trainers should focus on exercising and strengthening the numerous upper back muscles to maintain balance with the pectorals and anterior deltoids. It is common for many trainers to focus on “showy” body parts that can be seen from the front (in the mirror) and neglect the back muscles. Lots of bench pressing and shoulder pressing with less attention paid to the back and posterior deltoids will create a strength imbalance and can lead to upper-cross syndrome.

Specific exercises that can be performed to focus on the upper and mid-back musculature include various forms of rowing, which can be done using cables, machines, dumbbells and barbells. When employing exercises to correct upper-cross syndrome, specific attention should be paid to maximizing the contraction of the posterior muscles at the midpoint of the movement.

Although the posterior deltoids are involved in back exercises to a good degree, they must also be trained in isolation. Specific exercises for the posterior deltoids include bent dumbbell lateral raises, cable rear laterals or the use of a rear delt machine.

Specific attention should also be paid to the rotator cuff muscles. Since these muscles are the most often neglected, some examples of exercises including instructions are provided below.

This exercise is most easily performed using a cable apparatus, bands or rubber tubing. Internal rotation: When using cables for example, grasp the handle with the forearm parallel to the floor and elbow bent at 90 degrees. Start with the cable and handle out to the side of the body, pull toward the middle of the body and then return to the starting position, all the while keeping the elbow in tight to the body.

External rotation: Start with the cable crossing in front of the body, the handle at the midpoint of the body (reverse position of internal rotation) and rotate the handle to the outside of the body (again keeping the elbow in) before returning to the starting position.

As an alternative, this exercise can be done using light dumbbells while lying on your side on a bench.

Rotation – elbow 90 degrees (upper arm parallel to floor):

Another good rotation exercise can be done with the upper arm out to the side of the body and parallel to the floor, elbow bent at 90 degrees and forearm perpendicular to the floor (envision a right-hand turn signal). This exercise is most easily performed using a light dumbbell or weight plate. Keeping the upper arm fixed in place, rotate the forearm forward in front of the body until approximately parallel with the floor or slightly past (only as far as it is comfortable) and then reverse the rotation moving the forearm past the initial starting position to a point slightly behind the head.

Both of these exercises should be performed with strict form using a lighter weight. A repetition range of 12-15 is sufficient.

]]>http://www.mmatraining.com/fitness/posture-up-dealing-with-upper-cross-syndrome/feed/0Food First: Eat Protein with Every Mealhttp://www.mmatraining.com/fitness/food-first-eat-protein-with-every-meal/
http://www.mmatraining.com/fitness/food-first-eat-protein-with-every-meal/#commentsMon, 17 Nov 2008 21:40:02 +0000http://screensavant.com/?p=87Protein intake is one of the most commonly deficient areas of the average person’s diet. Protein is essential for building muscle and all other tissues in the body, making it of obvious importance for proper recovery for athletes. It is also necessary for maintaining a strong immune system and for optimal hormone and neurotransmitter production. […]

Protein intake is one of the most commonly deficient areas of the average person’s diet. Protein is essential for building muscle and all other tissues in the body, making it of obvious importance for proper recovery for athletes. It is also necessary for maintaining a strong immune system and for optimal hormone and neurotransmitter production. Protein also stabilizes blood sugar levels, which helps to maintain consistent energy levels, control appetite and reduce potential for body fat storage.

The amount of protein required on a daily basis is still an area of great debate. For years, the recommended daily allowance (RDA) has been 0.8 grams per kilogram of bodyweight per day. Many successful athletes and nutrition experts alike have long considered the RDA to be too low. Recent studies by Canadian scientists using a new, more precise measuring technique have determined that the RDA is in fact too low and should be 1.2 grams per kilogram per day for sedentary people1. Athletes require more. I normally recommend a minimum of 1 gram per pound (2.2 grams per kilogram) for the average person and up to 1.5 grams or even 2 grams per pound (3.3 to 4.4 grams per kilogram) for athletes depending upon the individual’s goals, body type and training levels. These amounts will equate to approximately 40%-50% of total calories for most people.

When planning your 5-6 meals per day, always start with protein. You should spread your daily protein requirement evenly over each meal. As an example, a 150 pound individual wanting to achieve 1 gram per pound of bodyweight over 6 meals requires an average of 25 grams of protein per meal.

]]>http://www.mmatraining.com/fitness/food-first-eat-protein-with-every-meal/feed/0Food First: Don’t Forget Fatshttp://www.mmatraining.com/fitness/food-first-dont-forget-fats/
http://www.mmatraining.com/fitness/food-first-dont-forget-fats/#commentsSun, 16 Nov 2008 21:40:02 +0000http://screensavant.com/?p=89An adequate intake of healthy fats is essential for optimal health. They support metabolism, healthy cholesterol levels, cellular health, hormone and neurotransmitter production and they lower inflammation in the body (Omega-3 fatty acids). Fats are also a major energy source for the body. In fact, the majority of our energy will come from stored fat […]

An adequate intake of healthy fats is essential for optimal health. They support metabolism, healthy cholesterol levels, cellular health, hormone and neurotransmitter production and they lower inflammation in the body (Omega-3 fatty acids). Fats are also a major energy source for the body. In fact, the majority of our energy will come from stored fat when we are at rest. A deficiency of fat in the diet can lead to fatigue, muscle loss, lowered metabolic rate, hormone dysfunction, mood imbalances, joint injuries and reduced immune function. It can also result in an unhealthy appearance to skin, hair and nails. This discussion is just scratching the surface of the importance and role of fats in the body, but I’ll save rest for another time.

Daily fat intake should consist of predominantly healthy fats with no more than 10% of calories coming from saturated fat. Some saturated fat is necessary, for example for its involvement in testosterone production – of obvious importance for males. The amount of daily fat intake again varies depending on gender, activity levels, goals and other factors. As a general rule of thumb, I recommend getting 0.5 grams to 0.75 grams of fat per pound of bodyweight per day (on the lower end for females). For those aiming/struggling to gain weight, up to 1 gram per pound may be consumed. These amounts will usually equate to anywhere between 15%-30% of total calories. Fat intake should be spread evenly over your meals with the exception of the post-training meal (regardless of activity or sport) that should be consumed immediately after training in most cases. Fats slow down the absorption of protein and carbohydrates, which is normally beneficial, but after training we want to quickly flood the cells with quality protein and carbohydrates (more on this topic below).

]]>http://www.mmatraining.com/fitness/food-first-dont-forget-fats/feed/0Food First: Eat Smaller, Frequent Mealshttp://www.mmatraining.com/fitness/food-first-eat-smaller-frequent-meals/
http://www.mmatraining.com/fitness/food-first-eat-smaller-frequent-meals/#commentsSat, 15 Nov 2008 21:40:02 +0000http://screensavant.com/?p=85The most common question I get regarding nutrition from people struggling to achieve their fitness goals is “What can I take to _______ [fill in the blank with get bigger, get stronger, lose weight, etc.]?” Others ask “what should I eat?” Those asking the latter are at least on the right track. My first response […]

The most common question I get regarding nutrition from people struggling to achieve their fitness goals is “What can I take to _______ [fill in the blank with get bigger, get stronger, lose weight, etc.]?” Others ask “what should I eat?” Those asking the latter are at least on the right track. My first response to either question relates to what the person’s current diet looks like as getting the proper nutritional foundation is essential regardless of one’s goals and must be solidly in place before any form of supplementation will help. Supplements are just that – intended to supplement a proper nutritional base from food.

Commonly, I hear things like “I eat really well but it doesn’t work” or “I eat a ton of food, but just can’t gain any muscle” (the old fast metabolism excuse). Well, what constitutes eating well and what amounts to a ton of food is a question of fact. Usually by taking 2 minutes to walk through a typical day of eating for an individual, the nutritional gaps instantly become evident. In some cases I will have people track everything they consume for 1-2 weeks to more fully analyze their eating habits. This process is often a humbling and revealing experience even for those who think they eat well.

So what comprises a proper nutritional foundation? This varies from individual-to-individual depending upon a number of variables including metabolism, activity levels and individual goals. For the purposes of this article, I will address the basic components and outline some general guidelines.

Eat Smaller, Frequent Meals

Most of us have heard this one over and over, yet many still do not put it into practice. Five to six small meals spaced 2 to 3 1/2 hours apart is what most should strive for on average for general health. Those trying to increase lean mass and hard training athletes may require additional meals – as many as 8 to 10. This may sound like a difficult feat for those used to three squares a day, but it’s easier than it sounds. It just takes planning and practice.

Planning and preparing meals ahead of time is critical. Preparing meals in advance and taking them with you in storage containers will help you avoid missing meals or reverting to less than optimal choices. Getting the next day’s meals ready the night before rather than rushing around in the morning is a good habit to develop. Selecting a couple of days out of the week to cook enough food to last for a few days is another great way to ensure you are always prepared. Of course, there are times when fast food will have to fit the bill. Most restaurants – even fast food chains – have healthier choices. Making the proper choices at these times is the key to staying on track.

Eating frequent meals ensures the body is continuously provided with fuel and nutrients for repair and recovery. I like to recommend alternating solid food meals with smaller snacks or protein shakes throughout the day. Since liquid meals like protein shakes are digested and absorbed relatively quickly and solid food more slowly, alternating them provides a sustained release of nutrients into the bloodstream. Not to mention the ease and convenience of preparing a shake. Okay, so shakes are technically a supplement, but they are an invaluable source of quick, convenient nutrition from which everyone can benefit, especially when time or travel is an issue. For these reasons, I consider a quality protein powder (whey protein isolate preferred) essential to a complete nutritional foundation.

]]>http://www.mmatraining.com/fitness/food-first-eat-smaller-frequent-meals/feed/0Food First: Counting Carbshttp://www.mmatraining.com/fitness/food-first-counting-carbs/
http://www.mmatraining.com/fitness/food-first-counting-carbs/#commentsFri, 14 Nov 2008 21:40:02 +0000http://screensavant.com/?p=91Carbohydrates are the main energy source for the body during periods of activity and need to be consumed in sufficient quantities to allow protein and fats to be used for tissue repair, recovery and growth. Rarely does anyone lack carbohydrates in the diet. More often, too many are consumed, which can lead to excess body […]

Carbohydrates are the main energy source for the body during periods of activity and need to be consumed in sufficient quantities to allow protein and fats to be used for tissue repair, recovery and growth. Rarely does anyone lack carbohydrates in the diet. More often, too many are consumed, which can lead to excess body fat levels.

The majority of carbohydrate intake should be of the complex, slow burning variety such as oatmeal, sweet potatoes or yams, brown rice and whole grains as well as fibrous vegetables. One exception to this rule is the post-training meal which should consist of fast burning, simple carbohydrates (along with quality protein such as whey protein isolate) that enter the bloodstream quickly and spike insulin levels to replenish glycogen stores and drive nutrients into the cells.

The required amount of carbohydrates is highly dependent upon metabolism, activity levels, training intensity, duration and frequency and body composition goals, even more so than for protein or fats. Carbohydrates are the most easily manipulated macronutrient as they are non-essential relative to protein and fats. Consume less if activity levels are low or to cut weight or decrease body fat. Consume more for an intense training regimen or to gain weight. As a very general rule of thumb, 1.5 grams per pound of bodyweight would be a good starting point from which adjustments can be made up or down as necessary. Hard training athletes may require 2-3 grams per lb of bodyweight or more to provide sufficient calories for fuel and recovery.

The largest amounts of carbohydrates should be consumed first thing in the morning and before and after training. Carbohydrate intake should be minimized before bed as they can be more readily converted to body fat at this time when energy requirements are low. Also, too many carbohydrates before bed can blunt the body’s natural release of growth hormone.

Best Sources:

Oatmeal

Yams

Sweet potatoes

Brown rice

Quinoa

Vegetables (green varieties are best)

Fruit (apple, orange, berries)

Do you Drink?

Don’t forget about water. We are up to 70% water at any given time. Water is critical to the function of all the cells and metabolic processes in our bodies. Adequate water intake helps remove toxins from the body, prevent injuries and maintain athletic performance during activity. Just ask any athlete who has had to cut weight for a competition how dehydration impacts their energy levels.

To stay hydrated, it is important to drink before you feel thirsty as by this time it is already too late – you are dehydrated. The minimum daily intake for everyone should be 2 liters, with the average intake for a physically active person at about 3-4 liters.

Putting it together

Now that you have the basic information required to build a solid nutritional foundation, it’s time to develop a plan based on your individual needs and goals. Remember, the above guidelines are general in nature and must be tailored to your specific requirements. The important thing to understand is that nutrition is at least equally as important as training and exercise and can be up to 80% of the equation in achieving your fitness goals. For the serious athlete, a proper nutrition program to complement your training program is necessary to maximize performance and recovery, prevent injuries and can help take you to the next level. For that reason, you must put as much effort into developing your nutrition program as your training routine. Get a solid nutritional base down first and then we’ll talk about supplementation.

]]>http://www.mmatraining.com/fitness/food-first-counting-carbs/feed/3Core Training: The Saxon Side Bendhttp://www.mmatraining.com/fitness/core-training-the-saxon-side-bend/
http://www.mmatraining.com/fitness/core-training-the-saxon-side-bend/#commentsWed, 01 Oct 2008 21:40:14 +0000http://screensavant.com/?p=71Core training has become the latest fad in exercise routines – and for good reason. Strengthening the core – abdominal muscles, muscles surrounding the spinal complex and hip flexors – can increase power, balance and stability, enhance athletic performance, improve posture and help prevent injury. Not to mention, that it is part and parcel to […]

Core training has become the latest fad in exercise routines – and for good reason. Strengthening the core – abdominal muscles, muscles surrounding the spinal complex and hip flexors – can increase power, balance and stability, enhance athletic performance, improve posture and help prevent injury. Not to mention, that it is part and parcel to developing a “ripped” midsection.

The Saxon side bend, a rarely employed exercise in most gyms and health clubs, is one of the best movements for strengthening the core. It gets its name from its inventor, strongman Arthur Saxon who popularized this exercise in the 1800’s.

For those that employ the traditional side bend (holding dumbbells at the sides and bending from side-to-side), the Saxon side bend will prove to be a much more effective and challenging exercise.

Although I wouldn’t classify the Saxon side bend as an advanced exercise, it is more difficult to perform than it initially appears. It can be employed by anyone – novice to advanced trainers – but the key is to start with a very light weight and master the proper exercise form.

Technique is very important but weight is not. Most will find this movement requires a much lighter weight than expected. To be effective, and for safety, one must maintain complete control over the movement, which is performed through a fairly limited range of motion. As with any bending or rotational exercise, improper technique could leave the lower spine area susceptible to injury. As long as proper technique and weight are used the risk of injury is low.

How it’s done:

The Saxon side bend is performed using dumbbells. With feet spread roughly shoulder-width apart (approx. 18 inches) and knees slightly bent, hold the dumbbells close together overhead with arms straight and palms facing forward. Keeping the torso and glutes tight, hips still and the dumbbells together, bend to one side as far as is comfortable, without leaning forward or backward, and then repeat to the opposite side. Aim for 6-8 repetitions per side.

This exercise can be incorporated into any existing weight training program to improve core strength for a specific sport or to develop more complete abdominal and oblique muscles. I would recommend performing the Saxon side bend towards the end of a workout 1-2 times per week with 2-3 days between.

]]>http://www.mmatraining.com/fitness/core-training-the-saxon-side-bend/feed/1Boulder Shouldershttp://www.mmatraining.com/fitness/boulder-shoulders/
http://www.mmatraining.com/fitness/boulder-shoulders/#commentsTue, 23 Sep 2008 21:40:14 +0000http://screensavant.com/?p=68Most people simply do not train their shoulders properly to add quality thickness and shape. They may put too much focus on isolation movements and not enough on compound movements. They may neglect one of the deltoid muscles completely. The most common ones to be neglected are the rear deltoids. Overtraining is another problem that […]

Most people simply do not train their shoulders properly to add quality thickness and shape. They may put too much focus on isolation movements and not enough on compound movements. They may neglect one of the deltoid muscles completely. The most common ones to be neglected are the rear deltoids. Overtraining is another problem that will keep the shoulders from growing. More is not always better!

Shoulders can take several years of solid training before they reach their peak development.
Many people just don’t have the foundation of good training and sound nutrition in place long enough to maximize results.

Here are some tips to attaining optimal shoulder development:

Focus your workout on compound movements. These will build the foundation of muscle thickness that you need to show off quality deltoids. These could include movements such as Military Press, Standing Barbell Press, Arnold Press, Dumbbell Shoulder Press.

Keep the rep range between 6-10 repetitions to focus on building the shoulders.

Keep your exercises to 4-5 sets per exercise

Include Isolation movements such as Lateral Raises and Front Raises later in your workout or use them to pre exhaust the shoulders prior to your compound movements. An example would supersetting 1 set of Lateral Raises with 1 set of Barbell Presses.

If you really want to focus on developing shoulders then consider training them at the beginning of your training week when you are at your freshest.

Keep your shoulder training separate from other body parts that involve shoulders such as chest. This will allow time for them to recover and prevent overtraining.

Incorporate Drop Sets, Pre-Exhaustion Supersets and regular Supersets periodically during training to help break through plateaus.

Last but not least! Do not neglect training those rear deltoids. Equal development of all 3 heads is critical to a balanced physique.

Boulder Shoulder Building Workout:

Be sure to warm up for 5-10 minutes before you begin your shoulder training so that the joints are ready to work.

Remember! No amount of intense shoulder training will ever build an impressive set of shoulders unless your nutrition is on track. You have to be taking in enough nutrients and enough of the right nutrients to allow the muscles to recover and grow.

Follow these guidelines and there is no doubt that you will be on your way to Bolder Shoulders in no time!